Rodney McBride
M.S. CSCS CPT LMT
310.473.9443
rmc_bride@hotmail.com

A More Detailed Look at Strangth 4











A More Detailed Look at Strength 4

So perfect practice makes for good technique which allows one to promote functionality in the Nervous System (NS) by developing full body tension/force to the maximum in all the strength lifts. And what's the best way to sabotage all this? Training to failure.

I am sure some or all of you have heard the phrase "no pain, no gain". Training for the burn. Training until it hurts. Training to complete exhaustion to make progress. 

Well that might be applicable to bodybuilding were the goal is muscle size. But I can guarantee you won't see an ounce of real strength by applying this philosophy to strength training where the goal is efficiency and tension. Here's why.

When you are training to failure what you are really doing is blowing out your NS. Your NS is only capable of handling the first 1 to 5 repetitions with heavy weights and high tension. After 6 or more repetitions with heavy weights and high tension the NS looses most of its ability to carry on efficiently.

The soft tissues take over most of the work load at this point. Not to mention you leak tension. 

Research has shown that after 30 secs of continues contraction the motor nerve looses up to 80% of its firing frequency. If you continue to lift beyond this 30 sec window you are only recruiting 20% of the nerves strength. Won't build much strength with that. But you will build plenty of fatigue.

So the best thing to do is to terminate your sets 1 or 2 repetitions before failure. That way tension doesn't decrease, technique doesn't break and NS inefficiency doesn't set in. Fatigue and inefficiency are basically the same thing. Ever try to exercise properly when you are tired? Can't can you? 

Remember that the NS is central to all movement. Strength training is the same as Nervous System training. If you train to failure you are promoting fatigue. If you are tired you are inefficient. Inefficiency leads to a lack of strength, more fatigue and possible injury. 

Keep your repetitions in the strength zone which is 1 to 5. Take 3 to 5 mins of rest between sets. Limit your sets to 2 or 3. Don't train more than 45 mins in a session. Testosterone levels peak at that point. Take an extra day off if you need to. 

If strength is your goal AVOID training to failure and fatigue at all cost. Make sure your NS is always rested and fully charged. This will allow it to be reactive and respond to your needs. 

0 comments:

You must be logged into Gmail (or other from the list below) to post. Otherwise, please email Rodney McBride directly at rmc_bride@hotmail.com with any questions.